WOD: 05/16/2012
Warm up- Mountain Climbers prison squats Pre-wod: Deadlift 2x 8@65% 7@70% 5@75% 5@85% Or 8@135/95 7@155/135 5@185/155 5@225/185 Wod: Death By Tabata Perform: Alternating Tabata
WOD: 05/14/2012
Warm-up Dynamic warm-up Recon Pull ups “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform
WOD: 05/10/2012
Warm up: 1 min Skip forward Skip backwards Side skips L Side skips R 50 Squats Tabata this…. Mountain climbers Hollow core Planks Static streching
WOD: 05/09/2012
Warm- up: Dynamic warm up Static stretching Pre-wod: 8 mins Working on timing and control 200- D. U Wod: 25-30 min cap 9 kb swings
WOD: 05/08/2012
Warm up- “CFD Leg crank” 30 air squat 3 rounds each 30 sec on/ 15 sec off 45lbs plate 2 feet sided to side (L)
Food: Coconut Citrus Cake
Ingredients 4 eggs 3⁄4 cup coconut milk 3tbs olive oil 1⁄4 cup honey 1tsp vanilla essence 2tbs grated orange rind 2tbs grated lemon rind 3⁄4
CrossFit Hand Care
Thank you FitBomb for the great article! CrossFitters often revel in the fact that our workouts have bloodied our hands. “We’re such badasses! We’re SO
How heavy is too heavy?
How Heavy is Too Heavy? Greg Everett | “So when I lift I always shoot for best form over loading the weight. I don’t do 1RM’s
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